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Dan

That is from this year!

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This digital document is an article from Palaestra, published by Challenge Publications Limited on January 1, 2003. The length of the article is 1276 words. The page length shown above is based on a typical 300-word page. The article is delivered in HTML format and is available in your Amazon.com Digital Locker immediately after purchase. You can view it with any web browser.Citation DetailsTitle: Protein power–the truth about supplements. (Sport Nutrition).Publication: Palaest (more…)

Today I am a proposing a new definition to the popular term Sports Nutrition. I would like Sports Nutrition to be called Fatigue Nutrition. Why? Because I believe that all endurance sports are based on the body’s ability to combat fatigue.
I have been a runner now for 10 years and the most constant factor that affects my training and racing is fatigue. When the body and mind become fatigued only rest or nutrition can reverse the effects.
Fatigue Nutrition is based on common sense and real life research. The common sense is eating a balanced diet consisting of non processed foods, fruits and vegetables. The research comes from 10 years of running and studying the great minds of endurance exercise and sports nutrition.
Have you ever wondered what effects diet and rest have on endurance exercise? Try running a half marathon after eating a hamburger, French fries and a 32 oz soda. You would instantly know why Fatigue Nutrition is so important. Or try running a marathon after only sleeping two or three hours a night for a week.
How does Fatigue Nutrition work? By eating nutrient rich foods that the body needs to build and repair itself. Timing the intake of food with fluids to charge the mind and body for increased fatigue resistance.
Meal timing is the most misunderstood concept of Fatigue Nutrition. To successfully complete an endurance exercise session one must hydrate properly, eat properly and allow time for the body to utilize the nutrients and hydration that it has received. A common misconception is that the body needs food before a morning workout. Believe it or not food that was consumed from supper the day before will still provide the fuel for a great workout. Why? The muscles still have glycogen stored in them that will provide energy to use. You will still need to hydrate before the start of your morning workout of course.
Why this works so well is because the food was completely digested and the muscles are receiving the oxygenated blood in full supply. When the muscles have to share blood with the stomach during digestion they are sharing oxygen and blood volume.
After the morning workout. Fatigue Nutrition plays an extremely important role. As soon as you have completed your workout begin recovery. Drink 16 – 32 oz of a sports drink. Take your shower and have a good breakfast. Oatmeal with fruit and granola is an excellent choice. By refueling the body as well as the mind you will reduce fatigue during your work day and also be more alert to perform your daily tasks.
People will be amazed at how productive they will be during the day after working out in the morning. Following Fatigue Nutrition guidelines in the morning and getting a good night’s rest you will be unstoppable.

Sports nutrition can be devised as a routine. Meals during that are day designed with specific purposes. The type of food whether a complex carbohydrate, simple carbohydrate, protein or fat can all be properly structured into a sports nutrition routine. A basic plan will include breakfast, lunch, dinner, snacks, pre workout, and post workout recovery. The more advanced use of sports nutrition plans will exactly match an athlete’s weight, caloric intake and caloric expenditure. Details of a routine can be so specifically tailored that even the time of year is taken into account.
The major benefit of sports nutrition is giving the body the fuel that it needs to perform at its highest level. The time factor to see such results can be instantaneous in some cases. But in most cases time is needed to allow the body to adapt and repair itself. Once the benefits of the nutrition are noticed, many athletes will discontinue eating properly. Thus the athlete will return to previous levels. And then wonder what has happened to cause a decrease in performance.
A basic year round sports nutrition routine that I recommend to every athlete would consist of 4 basic parts. Each day take a multi vitamin. Drink 64oz of water in addition to sports drinks. Consume whey protein combined with liquid carbohydrates after workouts. Eat fruit and vegetables with every meal.
The biggest problem most athletes encounter is consuming enough essential vitamins and minerals. Training day after day week after week month after month makes it very difficult to do so. Eating a perfect diet will still leave the body in some form of deficiency. Taking a multi vitamin that is geared toward the extra needs of a hard training athlete is essential. Look for labels that use performance in the description.
Enough has been written about the benefits of drinking water. Still many under estimate another great value of water. Drinking at least 64oz of water will help the body rid toxins and waste products produced when exercising and digesting food. Have you ever noticed after a hard workout, that with proper rehydration that your urine will still be dark in color? The body is removing waste products when urinating. By keeping the body properly hydrated you will not only perform better. The additional water will also help you recover faster.
After finishing a workout that last 60 minutes, I recommend a combination of whey protein and liquid carbohydrates. Combine 20g of whey protein with 50g of liquid carbohydrate. A 20oz or 32oz sports drink combined with whey protein powder works great. Drink immediately after your workout. You can also use this recovery method after competitions that are shorter in duration.
Eating fruits and vegetables with every meal is one of the most effective ways to boost nutrition and performance. The body is designed to work its best on this type of food. No other processed food can compare with the nutritional value of unprocessed fruits and vegetables.
By following this sports nutrition routine throughout the year you will notice significant changes. Your body will look and perform better. You will feel better and age more gracefully.